1500 Calorie Diet Plan: How To Meal Prep For Weight Loss

1500 Calorie Diet Plan: How To Meal Prep For Weight Loss

Are you in search of a 1500 Calorie Diet Plan that not only tastes amazing but also guides you on how to meal prep for weight loss?

Well, you’ve just hit the jackpot because I’m your certified dietitian guide, and we’re about to embark on a delicious journey.

I get it...

Food isn’t just about numbers; it’s about enjoying every bite and feeling satisfied.

That’s why my 1500 calorie diet plan isn’t just about results; it’s about savoring the process too.

I’ve handpicked mouthwatering recipes, then adjusted them to be low calorie, high protein and healthy!

So not only will they help you shed pounds but also keep things exciting on your path to long-term weight loss success.

From scrumptious breakfasts to hearty dinners, (Spaghetti & Meatballs, Chicken Burrito Bowl, Shrimp Tacos to name a few!), this meal plan is your ticket to flavor town.

Sticking to your weight loss goals will be a breeze, and that means celebrating big victories down the road.

Let’s get started!

What is a 1500 Calorie Diet Plan?

A 1500 calorie diet plan is a type of calorie-restricted diet designed to help people consume around 1500 calories a day.

This calorie level is often used for weight loss or weight management, and it can be adjusted based on an individual’s specific goals, activity level, and nutritional needs.

If you don’t know whether 1500 Calories a day is enough for you, or wondering what is your calorie requirement, you would first need to figure that out.

How Many Calories Do I need In a Day?

Is 1500 calories my goal? How many calories do I need to eat to lose weight?”

You can use the equation below to calculate yourself or use an online calculator. Don’t worry, it’s easy to calculate and I have given step-by-step instructions.

Mifflin-St Jeor Equation

I recommend using the Mifflin-St Jeor equation because it stands as one of the most popular Basal Metabolic Rate (BMR) formulas.

It offers a more precise estimation of your BMR compared to the Harris-Benedict equation.

1500 calorie diet plan how to meal prep for weight loss

Research studies have demonstrated its superior accuracy, showing that it frequently estimates BMR within a 10% range of the values obtained through indirect calorimetry measurement.

(Indirect calorimetry is a gold standard for research and clinical applications, because it provides highly accurate personalized data on calorie burn. However, it’s impractical, less accessible and expensive for the regular person, so we use predictive equations like the Mifflin-St Jeor or Harris-Benedict equations.)

How to Calculate Your Calorie Requirements

Weight Loss: How Many Calories Do I need?

Step 1: Finding Your Calorie Needs

The Mifflin-St Jeor equation helps you figure out how many calories you need when you’re just resting. This is called your “Basal Metabolic Rate” or BMR.

For Men:

BMR = (10 * your weight in kg) + (6.25 * your height in cm) – (5 * your age in years) + 5

For Women:

BMR = (10 * your weight in kg) + (6.25 * your height in cm) – (5 * your age in years) – 161

Step 2: Adding Activity

Your daily activities burn more calories than just lying around. To get a better idea of how many calories you burn overall, multiply your BMR by a number based on how active you are:

  • Sedentary (not much activity): BMR * 1.2
  • Lightly active (some exercise, 1-3 days a week): BMR * 1.375
  • Moderately active (exercise, 3-5 days a week): BMR * 1.55
  • Very active (exercise a lot, 6-7 days a week): BMR * 1.725
  • Super active (intense exercise, physical job): BMR * 1.9

Step 3: Weight Loss

If you want to lose weight, you need to eat fewer calories than your body uses. Cutting around 500 to 1000 calories a day can help you lose about 1 to 2 pounds a week – a healthy pace.

So, take your BMR, multiply it by your activity factor, and then subtract 500 to 1000 calories. This gives you a target for how much to eat each day.

Or you could use this online calculator instead and minus 500-1000 calories from that to know how many calories per day should you be having on order to lose weight.

Choose Your Diet Plan Calories Wisely

Severely limiting calorie intake or following highly restrictive diets can be challenging to maintain and may not promote good health.

For this reason, I offer a variety of high-protein, low-carb diet options, allowing you to select the one that suits your preferences and needs the most.

If for any reason, you decide to choose the lower calorie diets, you can try:

If you’ve decided to go ahead with a 1500 Calorie Diet Plan, keep reading!

About My 1500 Calorie Diet Plan: How To Meal Prep For Weight Loss

Here’s why you’ll love the plans; all the reasons you need to try!

1. Meal Prep Friendly Recipes

The main goal of developing these meal prep diet plans is to simplify the daily meals, especially for those with hectic schedules and individuals new to structured meal planning.

On the page next to each plan, you will discover a section with recipes designed for larger portions (wherever applicable). This enables you to pre-prepare breakfast, lunch, dinner, and snacks, with options. Some meals can be prepped 3 days in advance, and some for more than that.

I hope this will help you all be more organized, reducing the likelihood of impulsive food choices driven by hunger. You may also get valuable insight into portion sizes which provide an intake of 1500 calories a day.

2. Free Diet Plans

These meal plans are entirely free and cover a broad range of calorie options, extending from 1200 to 2100 calories. This is fantastic news for you because it grants you the flexibility to select the plan that perfectly suits your needs.

They offer you a comprehensive understanding of what it means to follow a 1500 calories a day meal plan.

Equipped with this insight, you can make more informed decisions later on as you will be able to make food choices based on your experiences from this plan.

3. Simplicity & Transparency

1500 calorie meal plan pdf features a simple design that removes any chance of misunderstanding. It contains detailed recipes and instructions for each meal category (breakfast, lunch, dinner, and snacks), guaranteeing that you remain well-informed throughout the entire process.

I have also given extensive nutritional information (calories, carb, protein and fat) for each day and each meal, conveniently located beside each meal and at the end of each day’s meal plan, respectively.

4. Accurate Macronutrient & Calorie Calculation

What makes this plan stand out is how carefully I’ve calculated everything using the USDA Food Central Database. This attention to detail is what makes our 1500 calorie meal plan for weight loss so effective.

Why does precision matter? Well, when you’re trying to lose weight, the number of calories you eat is a big deal. Having exact calorie counts means you can be sure you’re creating the right calorie deficit needed to shed those extra pounds. It takes the guesswork out of the equation and keeps you on track to reach your weight loss goals.

5. Low Calorie Recipes That Actually Taste Good

I’m all about keeping your spirits up, and what’s more motivating than enjoying tasty recipes that won’t mess up your progress? Let’s face it, sticking to a dull, unexciting diet plan is tough for anyone.

The recipes I’ve included in the plan are not only yummy but also adjusted to easily fit into your low-calorie meal prep routine.

How do I follow this meal plan?

You’ll notice that these plans below are organized from week 1 to week 4, but you’re not locked into following them in that exact order.

I understand that eating the same thing for an entire week can get pretty monotonous. The good news is, you have flexibility!

You can mix and match these four meal plans any way you like because they all provide similar calorie and protein counts.

Choose based on what ingredients you have at home or simply what you’re in the mood for that day.

But wait, there’s even more variety available without changing your calorie goals.

Check out my “1500 Calorie High Protein Meal Plan,” which offers four additional meal plans. Think of it as a sibling to this one, but with different recipes.

So, by using both of these plans together, you have a total of eight plans to switch between, giving you plenty of delicious options to keep things interesting!

And if 1500 calories is not your goal, you may find other high protein diet plans here, and more weekly meal prep menu plans here.

who needs a 1500 calorie high protein diet

1500 Calorie Diet Menu

Let’s go over the tasty, yet low calorie recipes for weight loss that are in store for you.

Week 1

1500 calories a day meal plan

Breakfast: Veggie Omelet with English Muffin

Kickstart your morning with a hearty Mushroom and Spinach Egg Scramble or Omelet paired with a Toasted Thomas Light Multigrain English Muffin. Each of these muffins is just a 100 calories but provides 8 grams of fiber, 1 gram of fat, 26g of carbs and 4g of protein. You can, of course, choose another muffin with similar calories.

As for the omelet, we all know that eggs are an excellent choice for breakfast because they offer a combination of protein, healthy fats, vitamins, and minerals that can help you start your day feeling satisfied and energized. Added nutrients and antioxidants from spinach and mushrooms are a bonus. Lastly, we are going to use just half a teaspoon of olive oil to cook this omelet, to keep the calories low. Season with salt and pepper to taste!

Lunch: Shrimp Tacos

Savor the flavor of a scrumptious, low-calorie, high-protein meal with my nutritious shrimp taco recipe. It’s rich in protein, thanks to the lean shrimp (don’t forget to measure out 300g of raw shrimps). Seasoned with with 1/4 teaspoon each of onion powder, smoked paprika, ground cumin and chili powder, these tacos deliver exceptional taste without unnecessary added calories. To ensure minimal fat, we’re going to use 1/2 teaspoon of extra virgin olive oil to cook, don’t use more than that! By using a Carb Balance Tortilla Wrap (1 tortilla provides 70 calories, 5g protein, 3g fat, 19g carbs and 15g fiber) and and fat-free sour cream, you’re guaranteed a satisfying, high-protein lunch.

Dinner: Turkey Stuffed Peppers

Treat yourself to turkey stuffed peppers at dinnertime, featuring lean ground turkey for a protein boost, cooked wild rice for fiber, and a medley of vegetables for vital vitamins and minerals. Lean ground turkey is a popular and nutritious source of protein that is lower in fat compared to ground beef. Make sure to get 93% lean and 7% fat. When using lean ground turkey in recipes, it’s essential to season it well and incorporate it into a balanced meal with vegetables, whole grains, and healthy fats to create a nutritious and satisfying dish, like I’ve done here. With minimal saturated fat, thanks to fat-free cheddar cheese, this meal offers a delightfully cheesy experience while supporting muscle health, keeping you full, and contributing to your overall nutritional well-being.

Snack: Chia Seeds Pudding

For a nutritious snack that’s perfect for preparing in advance, consider Chia Pudding Cups with fiber-rich berries. Chia seeds are one of the best plant-based sources of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. Omega-3s are known for their heart-healthy benefits and may help reduce inflammation. They are also exceptionally high in dietary fiber, both soluble and insoluble. Chia seeds can help with weight management by promoting a feeling of fullness and reducing overall calorie intake. This delightful treat combines chia seeds, skimmed milk, sugar free syrup and blackberries/raspberries to provide a wholesome snack choice.

Week 2

1500 calories a day meal plan

Breakfast: Overnight Oats

Jumpstart your morning with the goodness of Overnight Oats. This breakfast combines whole-grain oats, protein-rich almond milk, and vanilla protein powder. Overnight oats are an ideal choice for prepping ahead, ensuring you enjoy complex carbohydrates that provide lasting energy. Fresh blueberries not only enhance flavor but also offer antioxidants and fiber.

Lunch: Healthier Chicken Fried Rice

Delight in a nutritious Chicken Fried Rice that’s not fried! This dish provides a nutritional boost with lean chicken breast for protein and fiber-packed brown rice. Ginger and garlic not only add flavor but may also have immune-boosting properties. The colorful mix of peas and carrots brings vitamins and antioxidants, while a controlled amount of healthy fats is used for cooking.

Dinner: Low-Calorie Spaghetti & Meatballs

Savor a low-calorie, high-protein Spaghetti & Meatballs dinner that doesn’t compromise on taste. It includes lean ground beef for protein with lower fat content. Barilla Tomato and Basil Sauce provide essential vitamins and antioxidants, and Barilla Protein Spaghetti increases the meal’s protein content. Herbs and spices enhance flavor without adding excess calories, making this pasta dish a health-conscious choice.

Snack: Brownie Cupcake (Yes, It’s Part of Your Weight Loss Plan!)

For a snack, indulge in a homemade brownie cupcake. I love to cater to your cravings by fitting such things into your weight loss or healthy eating plan. Including such treats sensibly in your diet can prevent feelings of deprivation, supporting a consistent and sustainable approach to your dietary journey.

Week 3

1500 calorie meal plan with normal food

Breakfast: Wholesome French Toast

Treat yourself to a nutritious and calorie-conscious French toast breakfast. Crafted with multigrain bread, it offers whole grains and dietary fiber. A blend of almond milk and eggs provides quality protein. Strawberries not only add a burst of flavor but also introduce essential vitamins and antioxidants. This recipe maintains a healthy balance by avoiding the use of oil and butter during cooking.

Lunch: Tuna Pita Tostada

A hearty meal awaits with Joseph’s Flax, Oat Bran & Whole Wheat Pita, offering whole grains, protein, and dietary fiber. Light tuna, renowned for its lean protein content and low calorie count, further enhances the nutritional value. Red onion, lime juice, and herbs infuse antioxidants and delightful flavor without relying on excess salt. For an extra crunch, you can bake the pita. This dish is complemented by fat-free sour cream for added richness.

Dinner: Flavorful Chicken Burrito Bowl

This healthy, low-calorie chicken burrito bowl brings together lean protein from boneless, skinless chicken breast, fiber-packed veggies like red bell pepper and onion, and the wholesomeness of brown rice. Nutrient-rich ingredients like black beans, corn, and salsa are incorporated, while cooking spray and fat-free cheese keep added fats to a minimum. The result is a high-protein, low-calorie meal bursting with flavor and delivering essential vitamins.

Snack: Protein-Packed Banana Split

Satisfy your snack cravings with a nutritious banana protein split. This delightful treat combines the natural sweetness and fiber of a small banana with protein-rich Oikos Non-Fat Greek Yogurt and a touch of vanilla protein powder. It’s crowned with beloved strawberries for a burst of flavor.

Week 4

Meal planning recipes

Breakfast: Huevos Rancheros

Start your day with a nutritious and low-calorie Huevos Rancheros dish. It brings together a protein-rich large egg, fiber-packed Mission Carb Balance Flour Soft Taco, and Goya black beans for a well-rounded breakfast. The addition of fresh salsa, cilantro, and a carefully measured amount of olive oil ensures a flavorful meal that also provides vitamins, antioxidants, and a healthy fat profile.

Lunch: Salmon with Bagel

Savor a salmon with bagel meal that’s a treat for your heart health. Featuring omega-3-rich pink salmon, this dish is paired with a whole-grain Thomas Bagel Thin to offer a dose of fiber and sustained energy. The use of Cajun seasoning adds a delightful flavor without overwhelming sodium levels. Cooking the salmon in its natural oils aligns perfectly with a low-calorie approach.

Dinner: Baked Chicken & Waffles

Indulge in a modified, low-calorie version of the classic chicken and waffles. This healthier recipe delivers lean protein via boneless chicken breast, whole grains courtesy of Kodiak Carb Conscious Waffles Mix, and a reduction in saturated fats through baking the chicken and using corn flakes. The inclusion of Cary’s Sugar-Free Low-Calorie Syrup and unsweetened almond milk ensures controlled sugar levels, providing a lighter take on this beloved comfort food.

Snack: Protein Shake

Recharge with a protein shake that combines the muscle-supporting benefits of Teddies All-Natural Peanut Butter and vanilla protein powder. Blended with unsweetened almond milk, this shake offers a nutrient-dense option packed with healthy fats and essential vitamins. It’s the perfect choice for a balanced and satisfying beverage.

With all this variety, you can easily follow this simple 1500 calorie meal plan for a month.

person pouring liquid on green noodles in ceramic bowl

“Oil is calorie-dense because it contains approximately 9 calories per gram, much higher than carbohydrates and proteins, which have about 4 calories per gram.

This calorie concentration means that even a small amount of oil can significantly increase the calorie count of a dish. Just a tablespoon of oil has roughly the amount of calories as half a medium sized banana, a small apple, a slice of whole wheat bread, or a large boiled egg!

To manage calorie intake, it’s important to measure and be mindful of the amount of oil used in cooking, especially when trying to control weight or maintain a balanced diet.

Understanding the calorie content of oil helps with portion control, weight management, and making informed dietary choices.”

How does a 1500 Calorie High Protein Plan help Weight Loss?

A high protein diet aids weight loss by:

  1. Boosting Fullness: Protein makes you feel full, reducing overall calorie intake.
  2. Calorie Burning: Digesting protein burns more calories compared to carbs and fats.
  3. Preserving Muscle: It helps preserve muscle mass, which burns more calories at rest than fat.
  4. Stabilizing Blood Sugar: Protein reduces hunger-inducing blood sugar spikes.
  5. Enhancing Fat Metabolism: Protein helps use stored fat for energy.
  6. Reducing Cravings: It lowers cravings for high-calorie foods.

A high protein diet, when part of a balanced plan, can support effective and sustainable weight loss. You should combine it with regular exercise for best results.

Carb, Protein and Fat Sources in this Plan

I’ve chosen only the best, nutritious options for carbohydrates, fat and protein to create a 1,500 calorie meal plan with normal food. Let me walk you through them, so you know why each of these fits perfectly with a healthy eating or weight loss diet plan.

High Protein Sources

low calorie high protein foods
Low Calorie High Protein Foods
Eggs: Eggs can support weight loss due to their high protein content, which helps increase feelings of fullness and may reduce calorie intake throughout the day. Additionally, the amino acids in eggs support muscle maintenance and metabolism, aiding in the preservation of lean body mass during weight loss efforts.
Shrimps: Shrimps are a fantastic source of lean protein, providing essential amino acids for muscle repair. They are also remarkably low in calories, making them an ideal choice for weight management and calorie-conscious diets. (Due to this, I always recommend them as part of my diet meal plans for weight loss.) Brimming with essential nutrients, including vitamin B12, iodine, and selenium, shrimps support nerve function, thyroid health, and act as potent antioxidants. A typical 85g (3 oz.) serving of boiled/steamed shrimps would provide a whopping 18g of protein and only 90 calories.
Ground Lean Turkey: Ground Lean Turkey is an excellent source of high-quality, lean protein while keeping saturated fat intake low. It contains essential nutrients like vitamin B6 and niacin, which play roles in energy metabolism and overall well-being. Its versatility makes it a healthy substitute for higher-fat meats in a wide range of recipes, making it a valuable choice for those looking to maintain a balanced and nutritious diet.
Zero-Fat Greek Yogurt: Non-fat Greek yogurt is a nutrient-packed dairy product. It’s rich in protein, probiotics that support gut health, and essential nutrients like calcium and vitamin B12, making it an excellent choice for those looking to increase protein intake and maintain overall health while keeping calorie and fat content low.
Canned Light Tuna: Canned light tuna is a lean protein powerhouse, ideal for preserving muscle while managing weight, thanks to its low calorie content. It also offers essential nutrients like vitamin D and selenium, supporting bone health and overall well-being.
Chicken Breast: Skinless, boneless chicken breast is a nutritional powerhouse, packed with lean protein that supports muscle maintenance and growth. It’s low in fat and calories, making it a preferred choice for weight loss and calorie-conscious diets. Its easy availability and versatility in various recipes make it a convenient and healthy option for those looking to maintain a balanced and nutritious diet, while staying in budget.
Lean Ground Beef (97% lean, 3% fat): While it’s beneficial to prioritize white meats like chicken and turkey due to their lean protein content, lean versions of red meats also have their advantages. Lean ground beef is lower in saturated fat compared to higher-fat cuts, promoting heart health. Additionally, it offers essential nutrients like iron, zinc, and B vitamins, and allows for a versatile and flavorful addition to dishes. Variety in your protein sources, including lean red meats, can contribute to a well-rounded and nutritious diet when chosen mindfully.
Salmon: Salmon stands out as one of the most nutritious fish due to its exceptionally high omega-3 fatty acid content, promoting heart and brain health. It’s also a top source of high-quality protein and essential nutrients like vitamin D and selenium, supporting overall well-being. Additionally, the presence of astaxanthin, a potent antioxidant, adds to its nutritional value, making salmon a valuable addition to a balanced diet.
Low-Fat Regular Milk or Almond Milk: Incorporating low-fat or fat-free milk into your diet is vital because it delivers essential nutrients such as calcium and vitamin D, which are pivotal for maintaining strong bones and dental health. This milk option provides a source of protein and a range of vital vitamins and minerals while limiting saturated fat intake.
Protein Powder: Moderate and appropriate use of protein powder can provide convenient protein supplementation, helping with muscle health, appetite control, and meeting specific dietary needs, such as for athletes or vegetarians. However, it’s important to use protein powder wisely and in conjunction with a balanced diet to avoid excessive protein intake, which can have potential side effects.

Nutritious Carb Sources

Light Multigrain English Muffins:

  • Serve as a good source of complex carbohydrates for sustained energy.
  • Contain dietary fiber to support digestive health.
  • Offer essential vitamins and minerals, including B vitamins and iron.

Low Carb Tortillas:

  • Lower in carbohydrates, making them a fitting choice for low-carb diets.
  • Typically higher in fiber compared to traditional tortillas.
  • May help regulate blood sugar levels due to their reduced carb content.

Wild & Brown Rice:

  • Abundant in fiber, which promotes digestive health and aids in satiety.
  • Provide complex carbohydrates for lasting energy.
  • Include essential minerals such as manganese, magnesium, and phosphorus.

Fresh Berries (e.g., strawberries, blueberries, raspberries):

  • Low in calories and abundant in antioxidants, potentially reducing oxidative stress.
  • Excellent sources of vitamins, especially vitamin C and vitamin K.
  • High in dietary fiber, supporting digestive health and a sense of fullness.

Whole Grain Old Fashioned Rolled Oats:

  • Rich in soluble fiber, potentially aiding in cholesterol reduction.
  • Serve as a reliable source of complex carbohydrates for enduring energy.
  • Contain various vitamins and minerals, including manganese, phosphorus, and B vitamins.

Protein Spaghetti:

  • Offer a higher protein content compared to traditional pasta.
  • Protein is essential for muscle repair and growth.
  • Provide carbohydrates for energy, along with some fiber.

Multigrain Bread:

  • Include a variety of grains, delivering a mix of nutrients.
  • Typically higher in fiber than white bread.
  • Offer complex carbohydrates for sustained energy.

Flax, Oat Bran, and Whole Wheat Pita:

  • Rich in fiber, promoting digestive health and a feeling of fullness.
  • Contain flaxseeds, a source of heart-healthy omega-3 fatty acids.
  • Provide a combination of whole grains, offering various vitamins and minerals.

Low Carb High Protein Bagel Thins:

  • Lower in carbohydrates compared to regular bagels.
  • Higher in protein, supporting muscle maintenance and satiety.
  • Suitable for low-carb diets and those seeking to increase protein intake.

Good Fats

Olive Oil:

  • Abundant in heart-healthy monounsaturated fats that may reduce the risk of heart disease.
  • Contains antioxidants like vitamin E and polyphenols, known for their anti-inflammatory properties.
  • Has the potential to enhance cholesterol levels and regulate blood sugar.

Canola Oil:

  • Low in saturated fat and rich in heart-healthy monounsaturated fats.
  • Contains omega-3 fatty acids, beneficial for heart and brain health.
  • Suitable for various cooking methods due to its high smoke point.

All-Natural Peanut Butter:

  • A valuable source of plant-based protein, essential for muscle repair and growth.
  • Rich in healthy fats, including monounsaturated and polyunsaturated fats.
  • Contains digestion-promoting fiber, leading to a sense of fullness.
  • Offers essential vitamins and minerals like vitamin E, magnesium, and potassium.
  • Some brands may feature no added sugars or artificial ingredients.

Remember, moderation is key when incorporating these healthy fats into your simple 1500 calorie meal plan. While they provide health benefits, they are calorie-dense, so portion control is important. Additionally, opting for peanut butter without added sugars or hydrogenated oils is recommended for the healthiest choice.

1500 Calorie Meal Plans PDF

Here’s the low calorie meal plan that will provide you 148-157g of protein and 1500 calories a day. Remember there are 4 plans that you can switch between, and don’t have to stick to the weekly order.

Instructions on how to meal prep for weight loss are given after each of the 1500 calorie meal plans.

You can download this 1500 calorie meal plan pdf easily on your phone, or print it out for your convenience. High protein low calorie meals are part of the plans, and the nutrition information is provided too.

#1,500 calorie meal plan with normal food

How to Meal Prep For Weight Loss

Week 1

Breakfast: Veggie Omelet with English Muffin

1) Slice mushrooms and chop up spinach and store in an airtight container. OR

2) Saute the sliced mushrooms and chopped spinach in half the oil and store in an airtight container.

Lunch: Shrimp Tacos

1) Make packets of weighed and tail-removed shrimps.

2) Prepare the 2-3 days worth of shrimps in advance and keep refrigerated.

3) Prepare 2-3 days worth of shrimp tacos and refrigerate.

4) Prepare the whole week’s worth of tacos and wrap individual tacos in cling film. Place them in a zip lock bag. Lay flat in the freezer.

Dinner: Turkey Stuffed Peppers

1) Fully Prepared and Baked: You can store the prepared and baked stuffed peppers in an airtight containers for up to 5 days in the fridge. You can also freeze them for up to 2 months. Make sure that these are completely cooled. Place in a freezer-safe container. To re-heat, you can place the frozen peppers directly in the oven and bake at 350 degrees Fahrenheit for about 10-15 minutes, or microwave them for about 3-4 minutes. If you thaw them overnight in your fridge first, it will reduce the time needed to re-heat by a couple of minutes.

2) Fully Prepared and Unbaked: Simply assemble completely, cover with foil, and refrigerate for 2-3 days. When needed, just pop right in the oven with the foil and bake!

3) Prepare the filling in advance, then refrigerate up to 2 days or freeze up to 3 months before using.

Snack: Chia Seeds Pudding

1) Chia pudding can be stored for up to 5-7 days in an airtight container in the refrigerator. Just top with fresh raspberries or blackberries when you are ready to eat.

Week 2

Breakfast: Overnight Oats

  • Overnight oats can be prepared up to five days in advance.
  • When you’re ready to eat the oats, just pull them out of the fridge, top with blueberries and dive in.

Lunch: Healthier Chicken Fried Rice

1) Make a big batch, cool for 5 minutes then divide into meal prep containers. Allow rice to cool before refrigerating or freezing. Refrigerate for up to 4 days and freeze for the remaining week! To reheat, microwave on medium-high for 2 minutes or until steaming.


  • 3.5 cups cooked long grain brown rice (707g)
  • 1400g boneless, skinless chicken breast
  • 1 & 3/4 tablespoons toasted sesame oil (23.8g)
  • 3 & 1/2 cup frozen peas and carrots mix (518g)
  • 14 medium scallions/spring onions sliced, top & bulb (210g)
  • 7 teaspoons minced ginger (14g)
  • 7 clove garlic, minced (21g)
  • 7 large eggs (352g)
  • 10 & 1/2 tablespoons soy sauce (189g)
  • Salt and pepper to taste

Dinner: Low-Calorie Spaghetti & Meatballs

1) The cooked meatballs can be frozen, in their sauce, for up to 3 months. When ready to serve, defrost overnight in the refrigerator and reheat on the stovetop until the meatballs are hot in the center.



  • 1211 g lean ground beef (97% lean, 3% fat)
  • 3 & 1/2 tablespoon dried parsley (5.6g)
  • 1 & 3/4 tablespoon Kraft reduced fat grated Parmesan cheese (13g)
  • 1 & 3/4 teaspoon ground black pepper
  • salt to taste
  • 1 teaspoon garlic powder


  • 3 & 1/2 cup Barilla Tomato and Basil (1225g)


  • 392g Barilla Protein Spaghetti (dry/raw weight)

Roll the mixture into 56 meatballs, 8 meatballs for 1 meal. Either freeze just the meatballs, or meatballs with sauce, equally divided into 7 sections.

Snack: Brownie Cupcake

1) Brownie cupcakes can be refrigerated for a week or frozen for 2 months! Store your week’s brownie cupcakes in airtight tupperware.


Breakfast: Wholesome French Toast

French toast tastes best when freshly made, but you can prepare 3 days worth of french toast as your breakfast meal prep.

Recipe to make french toast for 3 days’ breakfast:

  • 6 slices Sara Lee Delightful Healthy Multigrain bread (132g)
  • 3/4 cup unsweetened almond milk, shelf stable (196.5g)
  • 3 large eggs (150.9g)
  • 3 teaspoons vanilla extract (12.6g)
  • 3 & 1/2 teaspoons cinnamon (3.9g)

Divide into three meal prep containers. This is your breakfast for the next three days. When ready to eat, reheat 3 pieces of french toast in the microwave and top with 1 tablespoon Cary’s Sugar Free Low Calorie Syrup (45 ml) and 2 medium strawberries (24g).

Lunch: Tuna Pita Tostada

1) The tuna topping can be prepared in advance.

Recipe to prepare 1 week’s tuna topping:

  • 7 cans light tuna, canned in water without salt,

drained (1155g)

  • 7 tablespoon red onion/shallot finely

chopped (10g)

  • 7 teaspoon lime juice
  • 7 teaspoon cilantro or parsley. Finely minced
  • 1 & 3/4 teaspoons garlic powder
  • 1 & 3/4 teaspoons cayenne pepper
  • Salt and pepper to taste

This is your whole weeks tuna topping for pita tostada. In a bowl, mix together all the ingredients and divide into 7 meal prep containers.

On the day of, toast pita. top with tuna mix (from one meal prep container), and 2 tablespoons (32g) of sour cream.

Dinner: Flavorful Chicken Burrito Bowl

1) You can make 4 days worth of chicken burrito bowl as meal prep.

Recipe for 4 day dinner prep:

  • 800g boneless, skinless chicken breast
  • 4 small red bell pepper sliced (296g)
  • 4 small onion sliced (280g)
  • 1 tablespoons olive oil (14g)
  • 2 tablespoons taco seasoning (16g)
  • salt and pepper to taste
  • 2 jars of Mitchell’s Fresh Medium Salsa (850g), divided
  • 1 cup Goya black beans (244g)
  • 3 cups cooked long grain brown rice (608g)
  • 1 cup Goya Corn from can (250g)
  • 2 cups Kraft Shredded Fat Free Cheddar Cheese (224g)
  • 2 limes (136g)
  • 4 tablespoons fresh cilantro

Divide into 4 meal prep storage containers. Detailed recipe instructions in the diet plan above.

Snack: Protein-Packed Banana Split

1) Protein banana split should be prepared on the day you will have it.


Breakfast: Huevos Rancheros

You can prepare the smashed beans mixture in for 3-4 days.

Lunch: Salmon with Bagel

1) Weigh seven portions of 200g of pink salmon and place in meal prep airtight containers or zip lock bag and freeze. Take one packet out the day you need it and follow the recipe as instructed above.

2) You can also marinate it with lime juice and Cajun seasoning before freezing.

Marinated salmon packets for one week:

  • 1400g pink salmon, raw
  • Juice of 7 limes (469g)
  • 7 teaspoons Cajun seasoning

Divide into 7 meal prep containers/zip lock bags.

On the day you need it, thaw one packet. and follow the instructions in the recipe above.

Dinner: Baked Chicken & Waffles

1) You can prepare the chicken in advance and freeze it before or after cooking it.

Snack: Protein Shake

1) Protein shake needs to be prepared fresh everyday.

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Custom Meals Plans

Please feel free to reach out if you have any questions about a weight loss diet. I’m here to assist you, and I can even provide a fully personalized plan. I understand the importance of food culture, and I’d be delighted to customize your plan based on your food preferences, goals, and specific requirements

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“To those following my diet plans, a heartfelt thanks for your dedication to health. While adjusting your lifestyle might be challenging, remember you’re not alone. I’m here to support you at every step.

Approach this journey with self-compassion; progress, not perfection, matters. Embrace challenges as learning opportunities, and celebrate achievements, no matter how small. Stay committed, and know I’m cheering you on!”

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